Namaste.
Welcome in to today's Yoga Nidra.
Are we going to dive deep?
Let's see.
What's happening?
For full effect.
Please make sure to be undisturbed for the duration of this.
Session which is 55 minutes.
Almost an hour.
I'm Marcel Gru.
And I invite you to please lie down.
And acquired space.
Bring your arms by your sides.
Palms up.
Feet are facing away from each other.
And eyes closed.
In all sorts.
With the next breath Inhale for five seconds.
And exhale for seven Mmm.
Go again inhale for five And exhale for seven,
Hum.
Every time you exhale,
Hum like saying something tastes good.
This is activating.
Vegas nerf.
One last time,
Inhale for five.
And hum exhale Om Gam Janapattaya Namaha Removing all the obstacles.
Feeling through your body Slowly We are nearing ourselves today.
Intention setting taking on our sankalpa,
Our intention.
Making this intention Positive and short.
Personal and meaningful to you in the present tense Some examples are I have.
My back.
I feel.
.
.
Scene.
I act.
Calm.
I love.
Abundantly.
I speak.
My true I see.
With clarity I know.
My word.
And I am.
.
.
Present.
Whatever is resonating to you.
Whatever you can.
Feel within your body Feel what's coming up through your body.
That is the right thing for you today.
Check in.
Take your time.
Give you here two minutes Listen in to your body.
Starting now and slowly When you have found your intention,
Repeat it.
Three times.
Repeating your intention three times And then completely let go of your intention.
Knowing that It will stay with you.
In your unconscious completely let go of your intention inhale for five seconds and exhale for seven hum you Now moving on.
And we're coming.
To a body scan.
For today I like to.
.
.
Move through the body scan a little bit quicker So we have more time.
Visualization.
We're nurturing us in a different kind of way.
So we're starting with both of our hands both of our hands.
Coming to your big thumbs.
And arriving at your big thumbs.
There's any kind of tingly sensation vibrational sensation.
That is completely fine.
Allow it to exist.
Allow it to be.
Completely surrendering.
To all the sensations that there are.
Do not want to force any kind of sensation into your mind.
And just observe.
Observe and listen.
Through your body.
Connecting to your big thumbs.
Moving to the index fingers.
If at any point you fall into sleep,
That is completely fine.
Just come back to my voice.
Whenever you realize Adieu.
Connected with sleep.
Deeper Moving on to your middle fingers.
Your ring fingers To the little fingers.
Coming to your palms.
The top of the hands to the wrists The lower arms The elbows.
To the upper arms the shoulders and here reconnect to your whole arms right here right now from the very tip of your fingers to the very top of your shoulders.
Here inhale for five seconds and then exhale hum for seven Good job.
Releasing your arms completely and.
.
.
Now connecting with the left and the right side of your hip.
Connecting with the left and the right side of the hip and then slowly Moving downwards.
Two big thighs.
The big muscles.
Being grateful for your big fives.
As they are carrying you through the day.
Every day honoring them.
And then moving further to your knees coming to your knees slowly Moving further down to the shin bones and the calves.
Your lower leg.
Slowly connecting to the ankles the heels sole of the foot the top of the feet.
The big toes.
The second toes.
Prefer toes.
For.
.
.
And the little pinky toes Take a moment to hold.
Your hole.
Feet in focus You're completely.
.
.
Secure Whatever kind of.
Sensations are coming up We're completely fine.
Just allow to feel them,
Observe them.
Be interested and courteous.
Observe them.
And connecting.
From the very tip of your toes To the top of your hips.
Holding your entire legs in focus right now.
Holding the entire legs in focus right now.
You're doing very well.
Serving.
What is coming up?
Inhale for five seconds And then exhale for seven,
Hum,
Releasing your legs completely.
Mmmmmmm.
And at once we want to connect.
To the perineum between your anus and your genitals arriving arriving at your perineum.
And from there We're slowly moving onwards.
Connecting to the very start of our spine.
Vertebra by vertebra.
Hiking or climbing up the vertebras Until we arrived.
At the belly button area belly button level We completely at ease here.
And feel in.
As when you're inhaling how The belly lift.
The front to the right to the left to the back how the belly fills with air completely all the different sides.
Hmm.
Do this another few times with your natural breath.
Letting your breath flow into your belly at this point maybe you feel a pressure from your pants you can Also release that pressure if you feel it's uncomfortable.
Make sure you're comfortable.
And then one more time inhale into your belly the front to the back to the right to the left to all the different sides And release completely!
Reconnect to the spine.
Imagine how you're climbing up or hiking up your spine vertebra by vertebra until We arrive.
At the sternum.
Start of your ribcage starter the end of the ribcage arriving at the sternum You're doing well.
And here again,
Just feel in.
And rest.
For minute or two What does move when you're inhaling?
What happens when you're exhaling at the sternum and all around your ribcage.
Just feel in.
As good as you can.
Whenever you're ready Climb up further.
Step by step,
Vertebra by vertebra.
Until.
.
.
We read,
Our hearts.
Take your time to reconnect to the spine.
And then.
.
.
Climbing up further on till We reach.
.
.
Our hearts.
Completely relaxed and nurturing.
And the nurturing feeling of how you take care of yourself Feel that feeling how you're taking care of your soul.
You're making place for yourself how you're taking and time for yourself.
This nurturing feeling.
All that exists is this moment.
Feel how your heart can slow down and just be In this moment.
Arriving in this moment.
Nowhere where you need to go know where where you must be No.
Other thoughts?
Just.
.
.
Much more space between the thoughts.
Spaciousness to be found.
Thanking your hearts for.
.
.
Slowing down and carrying on by reconnecting to your spine.
Um,
Hiking traveling climbing further up.
Until.
We reach our neck and our throats and our throat We like.
.
.
To rest.
An honor.
The work of speaking.
Good work.
Of expressing yourself.
Work.
What was I saying?
Your boundaries.
Honoring the work that your voice is doing.
Every day.
Manifesting the life that you love in front of you.
Inhale for five seconds.
And exhale hum from out of your throat try to hum from out of your throat Exhale for seven.
Mmm.
All right.
I'm coming Coming up.
.
.
To your head we're connecting with the chin and the jaw.
Your lower lip and your upper lip with the floor of the mouth and the roof of the mouth.
And with your tongue Resting your tongue at the roof of the mouth.
Meanwhile,
Closing your lips slightly so there's just a little slit still.
Between Your lips.
Now connecting to your nose.
To your right nostril.
The left nostril to the right ear To the left ear.
The right eye to the left eye So in between the eyebrows together to the third eye.
And from here we take an inhale and we want to Hum out of your nose.
Try to hum from really far up from the nose.
Just do it.
Don't think about it.
Inhale for five.
And again hum from out of your nose.
And then connecting to the back of your head to the forehead to the very crown of your head.
From here Feel.
All the skin of your head And allow all the skin of your hair to relax completely.
No holding back anymore of certain facial expressions,
But just allow your skin to relax completely.
Allow the skin to be carried over to gravity just surrendering to gravity all the skin off your face this relaxation and this rejuvenation as your relaxing all of your skin off your face Great job.
And we're continuing onwards too.
Your hands,
Your arms.
Feeling.
All the skin around your arms and your hands.
And again allowing all the skin of your arms and hands to relax fully.
Feeling how gravity takes over of your surrendering.
All the skin too Gravity.
Continuing onwards,
Coming to your torso.
From your neck down to the perineum.
All the skin on your torso your back relax all the skin feel how gravity takes over and connecting to all the skin of your Leg.
Your feet.
And relaxing all the skin.
Around your legs and your feet Surrendering to gravity completely.
From here like a few breaths Just.
.
.
Simply.
.
.
Continue in your natural breath.
With your natural breath.
Feel the relaxation,
The rejuvenation in your body.
As you're making time for yourself to completely relax as you're lying down Feel slowly how there are roots growing into the earth.
Roots that are nurturing you.
And R.
Pulling out nutrients from the earth.
Making these roots this network bigger and bigger and at one point Even.
Imagine.
How these routes are interconnected.
With each other Everybody.
Who is.
.
.
Joining this journey right now sharing and exchanging nutrients.
With each other.
As.
.
.
One might have too much of a certain thing.
And can give over some spare resources.
A certain thing and gets,
In turn,
Some spare resources.
From the other.
Feel how harmony Enters.
Feel how A natural balance is achieved within your body.
A feeling of peace.
A feeling of bliss.
The feeling of.
.
.
I just can be here right now realize that His roots.
And slowly.
.
.
Disappear again Stay.
With their purpose for today.
Um Feel just.
.
.
How you can Completely.
Utterly surrender.
To gravity Still feeling held by the earth.
And within this feeling.
You can.
.
.
In your imagination and your visualization to a place of comfort.
And in this place of comfort,
You start to hear.
You start to hear.
Familiar sounds.
Familiar sound studs.
Or comforting to you as well.
Maybe.
And spurts.
Maybe.
That's a familiar voice Maybe.
The wind.
Or an animal.
Alder.
Fine.
Beautiful Sounds.
Hearing them.
Visualizing yourself.
At this place.
Slowly.
A place of your comfort.
We want to tune in By hearing first,
Modeste.
Here first,
What is there?
For doing anything else.
Just hearing.
Maybe there's a river stream water,
Maybe an ocean with waves.
Maybe.
Or trees.
With the leaves in the wind.
Maybe there are really small little sounds of.
.
.
Insects.
That are comforting to you.
Whatever it is.
Whatever.
It is for you that is comforting.
Bring it up into your mind.
Hear it.
As soon as you hear.
And is comforting to you.
Star 2.
Visualize yourself at this comforting place.
Do you lie there?
Do you sit there?
You stand there We see.
.
.
The source of the sound that is comforting to you.
Just visualize yourself.
In the space.
Completely at ease.
Nurturing yourself,
In this comfortable.
.
.
Space.
And then slowly start to Visualize more and more what is around you.
Maybe there are trees.
Maybe.
There's water.
There's.
.
.
Away going through a forest,
Maybe.
There are cars to be heard.
Maybe?
What else is there?
See for yourself.
Feel and see the entire area around you this comfortable area around you.
And then start to smell start to smell the different kind of fragrances that there are Maybe it's salty.
From the ocean.
Maybe.
Fuel.
And smell.
Forrest.
Maybe you smell the cold.
It's cold outside,
Maybe.
Or smell something different and then connect in and feel what you're feeling right now What are you feeling within your body?
What things are coming up?
And emotions are moving.
And just accepting whatever is.
And observing your emotions.
Serving all the emotions that are moving.
And so on.
One more time hearing One more time seeing.
One more time,
Smelling.
One more time,
Feeling your emotions.
And then also feeling where you are where you're sitting.
Where you're lying,
Where you're standing.
Do you touch something?
You feel the sand.
You feel the trees.
You feel Maybe snow.
Whatever it is.
What do you feel?
And this place of comfort He rests.
.
.
Android Shiver Knight.
You integrate certain feelings.
And you transform even these emotions Something that is nurturing you.
Something God is calming you.
Take this whole image.
This whole visualisation.
.
.
Take it with you put it somewhere Alright,
It's safe.
It's nurturing you.
Maybe close to your heart.
Where you can integrate it and nurture yourself for a bit and slowly Feel more.
How you're lying.
I do a place.
And how gravity He's still carrying you.
Still holding you firmly In its place.
Honoring and nurturing you.
One more time.
Try to surrender everything to gravity.
Inhale for five seconds.
And hum and exhale for seven releasing all the tension from your body you're doing such a great job releasing all the tension and then slowly reconnecting The intention that we found in the beginning of this journey.
The sankalpa.
It can be repeated.
It has.
.
.
A companion to us.
In our unconscious.
.
.
Bring it back up to mind.
Take your time to.
.
.
Find it again.
Calmly find it again.
And then repeat it three times.
And here we want to let go of your intention,
Of your sankalpa completely.
Let it go completely knowing that if you need some energy it will come back to you door to connect with your hands and very slowly You choose the time where you want to start to move your fingers.
You choose the moment where you start to move your fingers.
And then you choose the moment when you start to move your toes.
And gradually start to increase the movements of your wrist your knees,
And close your shoulders moving your entire body bringing life back to your entire body You can.
.
.
Your eyes still closed or you can also open up your eyes.
You can sit up.
You can still keep on lying.
However it feels good to you right here,
Right now.
LUCAAA.
Tamas-ta.
Tsuki no.
.
.
Mabanchu.
May there be peace with every being I'm bowing down in front of your discipline.
Mm-mm.
Namaste.
Abundant love and blessings to you.
